onkar627/MentalHealth huggingface dataset:
Question: Why do I need a plan?
Answer: There are a lot of things you can't control. You can't control what happens next, how governments respond, or how your neighbours react to the pandemic. What you can do is make a plan and decide how you'll manage the things you do control, like your ability to stay safe, follow public health measures, stay connected with loved ones, and take care of your mental and physical health. 
 Events like a pandemic change a lot over time, and that uncertainty can add to fear and stress. The truth is that we don't know what will happen next—but that doesn't mean we're all helpless. You can do a lot. You can: 
 Map out a daily schedule, including times you can connect with loved ones online or by phone 
 Plan out daily tasks and goals 
 Give yourself a schedule to look up current information 
 Make sure you have 14 days of healthy food and household supplies at home 
 Keep medications on hand and talk to your doctor for advice if you're at increased risk 
 Educate yourself on public health measures and figure out how you'll follow those instructions 
 Figure out how you'll manage increased childcare demands, working for home, or other changes to your usual routine 
 Determine if you'll need financial supports like the Canada Emergency Response Benefit or BC Temporary Rent Supplement if your job is affected by COVID-19. If you anticipate a need, you can find application instructions and gather any documents or other pieces of information ahead of time 
 Figure out how you'll manage times when you feel overwhelmed or hopeless, like calming activities, the number for a local support or crisis line, a video chat with a loved one, or a way to connect with your mental health care provider 
 Look for local support organizations, neighbourhood groups, or mutual aid groups if you need extra help or support or would like to help others in your community 
 Some planning will be straightforward, but you may also encounter situations or times when it's harder to see a solution or good plan of action. This is a great time to practice problem-solving skills. Problem-solving is a method that helps you break down a complicated situation into manageable pieces, look for realistic and unbiased information, brainstorm possible solutions, and test the solutions that you think might work well. Problem-solving is a helpful skill no matter what else is going on in the world, and it's an empowering, methodical approach when you might otherwise feel overwhelmed or lost. 
 Check out the following resources for more information about problem-solving: 
 Wellness Module 4: Problem-Solving: www.heretohelp.bc.ca/wellness-module/wellness-module-4-problem-solving 
 Problem-solving worksheet from Anxiety Canada: www.anxietycanada.com/sites/default/files/ProblemSolving.pdf 
 Effective Problem-Solving in The Antidepressant Skills Workbook: psychhealthandsafety.org/asw
Question: How can I take care of my physical health?
Answer: Taking care of your physical health is also good for your mental health. It's more important than ever to keep yourself healthy. 
 Try to eat as well as you can. It may be easier to reach for unhealthier comfort foods and snacks while you spend more time at home, but try to keep a balanced approach. When you stock up on groceries, don’t ignore fresh fruit and vegetables—we still have everything we need to prepare food. Now that we're advised to limit the amount of time we spend in public spaces like grocery stores, this is a great time to try out new fruits and vegetables that keep at home for longer periods of time. 
 If it's safer for you to stay home or you are in self-isolation, reach out for help. Many grocery stores and meal prep services offer safe, no-contact delivery. You can also ask family or friends to bring you groceries, or look for local COVID-19 support groups on social media. It's safest if others leave food and other supplies outside of your door to avoid spreading the virus. 
 Exercise is an important part of mental health and well-being, stress management, and health sleep. However, it's something that many people give up when they start to feel stressed or overwhelmed. 
 If it's safe for you to do so, spend time outside. You should still avoid busy areas or groups and stay at least two metres away from others, but there is no reason to avoid walks, runs, or other safe outdoor activities. (Note that some municipalities, BC Parks, and Parks Canada have restricted some outdoor spaces to reduce crowds, so check the status of your local parks or trails and respect closures—they're just keeping everyone safe.) 
 If you prefer to exercise indoors, you can also find many different exercises classes online. You can try yoga, follow a barre class, work on your cardio, pick up a new dumbbell routine, and keep up with Crossfit WODs from the comfort of your living room. Look for no-equipment exercise routines or classes if you don't already have equipment. 
 Poor sleep can make even simple problems feel a lot worse than they really are. Poor sleep can affect your mood, your outlook, and your patience. Unfortunately, stress and anxiety can really take a toll on your sleep. If you're having a hard time sleeping, be proactive and practice healthy sleep habits. For more, check out Wellness Module 6: Getting a Good Night's Sleep at www.heretohelp.bc.ca/wellness-module/wellness-module-6-getting-a-good-nights-sleep. 
 If you have other health problems like a chronic illness, check in with your doctor or health care team to see if you need to take any additional measures or precautions. Remember to plan ahead and do what you can to keep prescription or over-the-counter medications, medical supplies, supplements, or other health needs on hand.
Question: How can I use distraction to manage difficult thoughts or feelings?
Answer: Distraction is a very valid tool to help you cope when everything feels overwhelming or when you feel lonely or isolated. 
 If you don't have a lot of energy or focus right now, try low-effort distractions like watching TV, browsing Youtube, listening to a podcast or audiobook, playing a game on your phone, reading an easy book or magazine, or working on a simple art project. 
 If you have more energy and focus, give yourself a to-do list every day: you can clean and take care of projects around your home, work on hobbies, connect with family or friends, read a new book and catch up on your favourite TV shows. You can find interesting opportunities to take online courses from universities all over the world through MOOCs and other online learning platforms, you can learn a new language online or through apps, and you can learn new hobbies and activities. As more people have to practice social distancing or self-isolation, people are finding creative ways to bring the world into their homes: you can tour museums and art galleries, Skype with a scientist, watch animals at zoos and nature preserves, and more. 
 When normal schedules are disrupted, it's easy to fall into unhelpful habits. Look for ways to keep yourself on track with healthier habits. You could set yourself goals every day or turn activities into a fun competition with friends or family—whoever takes the most language classes wins! 
 Many communities are using social media platforms like Facebook to organize support and help for neighbours. If you are healthy and it's safe to do so, you can sign up to walk dogs, pick up groceries and household supplies, and help others who can't go out at the moment. This can be a great way to make new connections in your area, and helping others is good for your own mental health. Just be sure to follow good hygiene practices and physical distancing—your own health is important.
Question: How can I reframe the situation and find more balanced perspectives?
Answer: How you think about something impacts your feelings and your behaviours. 
 When we feel stressed out, angry, or fearful, it's hard to look at the situation realistically and see all of the options we have. (Remember: we all control our own actions and reactions, no matter what's going on in the world. We can call do something about this pandemic.) 
 People often overestimate the negative parts—their own feelings, their own abilities to manage a difficult situation, or the situation itself—and underestimate positive parts—their own abilities to care for themselves and loved ones, their support networks, and opportunities. 
 How does the thought "We're never going to make it through this!" make you feel? It likely doesn't feel good—and it isn't even true. 
 Challenging negative, unhelpful thoughts can improve your mood, validate your ability to get through this, and help you see new options or opportunities to stay well. 
 Stop and notice thoughts that come up. How do they make you feel? Do your thoughts seem realistic if you look at the situation more objectively? How can you reframe the thought to make it more productive or hopeful? Can you find any positive aspects or think of new ways to approach the situation? 
 Here are a few example: 
 "I'm so mad that my event was cancelled! This sucks!" 
 "I know this is the safer option for everyone. When it's rescheduled, I'll enjoy it more because I won't have to worry about getting sick or spreading the illness." 
 "I hate spending so much time at home. This is so boring." 
 "I'm doing my part to keep my neighbours safe. It's worth it because it keeps people healthy." 
 "I'm having a hard time getting used to my new schedule. This is so frustrating." 
 "I'll get used to this soon, just like I adapted the last time I had to change my schedule. Now that I'm home more, I'll have more time to finish the projects I haven't touched in months and I'm excited to see the end results. 
 "I'm really scared and I don't know what to do. I feel so overwhelmed right now." 
 "It makes sense that I feel scared—people are getting sick and we don't know when things will go back to normal. But there are a lot of things I can do to keep healthy, and I'm going to do some research so I can do my best. When I focus on the things I can do, everything feels more manageable." 
 "We're going to be stuck inside forever. I'm already sick of this." 
 "I understand that it will take some time to manage COVID-19, and I trust that health care professionals and scientists are working as fast as they can. I know this will end eventually and life will go back to normal." 
 The goal is not to ignore the bad or uncomfortable parts of the situation or deny that there's a problem. Instead, this exercise can help you understand the situation more realistically and see the parts that you can control right now.
Question: How can I find a doctor, psychiatrist, psychologist, or counsellor?
Answer: To find a family doctor (general physician), visit the College of Physicians and Surgeons of BC to use their Find a Physician tool. You can also see a family doctor at a local walk-in clinic, though it’s helpful to find a regular doctor if you have ongoing care needs. You can also find a psychiatrist through the College of Physicians and Surgeons of BC. Be aware that you almost always need a doctor’s referral to see a psychiatrist. 
 You can find a registered psychologist through the BC Psychological Association and the College of Psychologists of BC. 
 To find a clinical counsellor, visit the BC Association of Clinical Counsellors. 
 For more on the differences between these service providers, see the article The Right Path for You: Finding your way to and through services in BC from the Finding the Right Help – Navigating the System issue of Visions Journal.
Question: How can I see a psychiatrist?
Answer: A psychiatrist is a specialist doctor. In BC, you need to ask your doctor for a referral. If you don't see a regular family doctor, you can ask any doctor at a walk-in clinic for a referral. 
 In some cases, you may be able to "self-refer" or make an appointment with a mental health program yourself, but that may not get you access to a psychiatrist. Contact your local mental health centre to see what's available in your area. You can search for mental health centres at www.gov.bc.ca/mentalhealth. If you need help finding your local mental health centre, call HealthlinkBC at 811 or visit www.healthlinkbc.ca and use the Find Health Service tool.
Question: How can I see a psychologist?
Answer: To find a Registered Psychologist, visit the BC Psychological Association. You can make an appointment on your own. You don’t need a doctor’s referral to see a psychologist. 
 Registered Psychologists are not usually covered by MSP, so you’ll have to pay for the cost of the appointment yourself. Workplace extended health benefits or Employee (Family) Assistance Programs may cover some costs. Some psychologists offer a sliding scale based on your income. If you’re facing financial hardship, you can ask when you make the appointment. 
 If you want to learn more about lower-cost options to access counselling (though not usually by Registered Psychologists), email us with your location and our information and referrals team can see what options there may be in your community. 
 If you see a Registered Psychologist through a public mental health centre like a mental health team or outpatient psychiatry program, it will still be covered by MSP. Talk to your care provider if you have questions or want to learn more.
Question: How can I see a counsellor?
Answer: You can find directories of counsellors through their professional organizations. 
 Registered Clinical Counsellors: visit the BC Association of Clinical Counsellors 
 Canadian Certified Counsellors: visit the Canadian Counselling and Psychotherapy Association 
 Canadian Professional Counsellors: visit the Canadian Professional Counsellors Association 
 For more specialized counselling professionals, such as Marriage and Family Therapists, see the Federation of Associations for Counselling Therapists in British Columbia. 
 You can make an appointment on your own. You don’t need a doctor’s referral to see a counsellor. 
 Counsellors are not usually covered by MSP, so you’ll have to pay for the cost of the appointment yourself. Workplace extended health benefits, Employee (Family) Assistance Programs, or private health insurance plans may help cover some costs. Some counsellors may offer a sliding scale based on your income. If you’re facing financial hardship, you can ask when you make the appointment. 
 Learn more about lower-cost options to access counselling or email us with your location and our information and referrals team can see what options there may be in your community. 
 If you see a counsellor through a public mental health centre like a mental health team or outpatient psychiatry program, it will still be covered by MSP. Talk to your care provider if you have questions or want to learn more. 
 Indigenous community members can access some counselling services locally or through the First Nations Health Authority. Contact your local Band or local Friendship Centre, or contact the First Nations Health Authority.
Question: How can I find a support group?
Answer: Support groups are a way for people with a common experience to help each other and learn from each other. There are support groups for people with any experience of mental illness, support groups for people with a specific diagnosis, support groups for family members and friends, and more. 
 Support groups are offered by community organizations, mental health service providers, schools, campuses, and support agencies. Here are some general resources to help you find a mental health or substance use related support group in BC: 
 Talk to your mental health care provider. They might be able to make recommendations. 
 The Mood Disorders Association of BC offers a network of peer support groups around the province for people who experience mental illnesses like mood disorders or post-traumatic stress disorder. They also have groups for family and friends. Groups are drop-in. 
 Many Canadian Mental Health Association branches offer support services, including support groups. If your local branch doesn’t have their own program, they can recommend other services in your community. 
 The BC Schizophrenia Society maintains a directory of support groups and other regular events for family members of people with a mental illness. 
 For groups related to alcohol or drug use, call the Alcohol and Drug Information Referral Service at 1-800-663-1441 or 604-660-9382 in the Lower Mainland. 
 For groups in the Lower Mainland, search the Red Book Online. 
 If you are at school or on campus, talk to a school counsellor or your campus’ health and wellness office. 
 For online support, see some suggestions at www.heretohelp.bc.ca/discuss. This can be particularly useful if you don’t have a group in your community or have trouble getting to an in-person group. 
 In order to benefit the most from a support group, you need to feel safe enough to share your experiences and thoughts, and you need to feel comfortable supporting others. It can be helpful to contact the group facilitator or organizer ahead of time to see if a particular group might be a good fit for you. We have a checklist to help you evaluate support groups—including when it might be time to leave one. 
 Sometimes a group just doesn’t work for you, and that’s okay. If you feel comfortable, you can try talking to the facilitator to see if they can recommend another group that you can try.
Question: Where can I find child and youth mental health services?
Answer: To find help for a child or youth, you can: 
 Encourage your child to talk to a teacher or school counsellor 
 Talk to your family doctor or pediatrician, or go to a walk-in clinic 
 Contact your local Child & Youth Mental Health office on one of their walk-in days 
 Use Kelty Mental Health’s Help Finder Tool to find specific services and providers 
 Contact the Institute of Families for Child and Youth Mental Health’s Youth-in-Residence or Parent-in-Residence for guidance, information, and support. Youth-in-Residence and Parents-in-Residence are located around the province. If you don’t have one in your community, a Parent- or Youth-in-Residence at the Kelty Mental Health Resource Centre can help you by phone or email 
 Visit www.familysmart.ca for information and resources on child and youth mental health 
 For young people ages 12-24, visit foundrybc.ca to see if there is a Foundry Centre in your area. Foundry offers easy-to-access mental health care, physical health care, social services, and support out of one office.
Question: Where can older adults find help for mental health concerns?
Answer: Mental health concerns are a serious concern at any age, and everyone deserves help and support. If you’re concerned about your mental health, you can: 
 Talk to your family doctor or go to a walk-in clinic 
 Call the Mental Health Support Line at 310-6789 (no area code) for information about services in your area 
 Find your local mental health centre or program at www.gov.bc.ca/mentalhealth (you may need a doctor’s referral to access some programs) 
 Find your local Canadian Mental Health Association branch at www.cmha.bc.ca and ask for information about local services 
 Contact a local senior’s support organization or group and ask for advice. You can search for organizations at www.bc211.ca 
 For general information about senior’s mental health: 
 Find resources from the Canadian Coalition for Seniors' Mental Health at www.ccsmh.ca 
 Find info sheets in the Seniors and Depression Series at www.heretohelp.bc.ca/factsheet/seniors-and-depression-series 
 If you are concerned about a loved one: 
 Be honest about your concerns, like changes you’ve noticed or problems that have come up 
 Give your loved one a chance to talk about their perspectives. They may have a different take on the problem or have different priorities in their health care 
 Be patient—it will probably take more than one conversation 
 Whenever possible, aim for cooperation. Focus on finding an action or solution that everyone can agree on 
 Remember that asking for help is hard for many of us, and it can be even harder as people’s roles and abilities change. If your loved one isn’t willing to talk about their experiences with you right away, offer alternatives like the BC Mental Health Support Line (310-6789—no area code needed), the Seniors Distress Line (604-872-1234) or a local seniors support organization (search for organizations at www.bc211.ca) 
 Seek support to manage your expectations and your own well-being. It can be very stressful to see a loved one experience health problems. But adults who can care for themselves and aren’t at risk of harm are free to make their own choices—and that includes refusing help
Question: Where can I find self-help materials for anxiety?
Answer: Self-help resources are not a substitute for diagnosis or treatment. If you have concerns about low mood, it’s best to talk to your doctor first and rule out physical causes for your symptoms. However, once you’ve checked in with your doctor, self-help materials can be a great way to learn more about anxiety and practice different skills at your own pace or in between treatment sessions. Here are some resources to check out: 
 Anxiety Canada has self-help resources, toolkits, worksheets, and videos on anxiety and anxiety disorders for children and their parents, teens, adults, expecting and new moms at www.anxietycanada.com. Their MindShift app teaches skills to help users manage anxiety, relax, and live well. Although designed for teens and young adults, other adults can also benefit from it. 
 Kelty Mental Health Resource Centre has a list of recommended websites, toolkits, books, and other resources for children and for teens. 
 The BC Reproductive Mental Health Program of BC Mental Health and Substance Use Services has a self-management guide for women who experience anxiety during and after birth called Coping With Anxiety During Pregnancy and Following the Birth. 
 Moodjuice is a UK program that offers self-help and information on a number of mental health concerns, including their anxiety self-help guide. If you’d like help for a specific anxiety disorder, visit www.moodjuice.scot.nhs.uk to search for other guides. 
 There are many books and workbooks available to help people who experience anxiety problems. Talk to your mental health. Talk to your mental health care team for recommendations. There are bookstores that specialize in mental health and well-being materials, such as Odin Books in Vancouver. Within British Columbia, you may also borrow books for free from the Family Support and Resource Centre at BC Children’s and Women’s Hospitals. They have many self-help and reference materials on depression for women and their partners, for parents, and for children and youth. 
 If you’d like self-help materials with a bit of extra support from a person, Bounce Back: Reclaim Your Health is a guided self-help program for British Columbians who experience mild to moderate low mood or anxiety. You can get a DVD of tips to help you recognize and manage symptoms of anxiety, or you can learn more in-depth skills in a series of workbooks you complete at home. You work with a trained coach from the Canadian Mental Health Association who will offer support and advice by telephone or video conference. Bounce Back is free with a doctor’s referral. For more information, visit www.bouncebackbc.ca. If you want to access the Bounce Back materials without a coach or referral, you can do that online in BC at www.bouncebackonline.ca.